Welcome to your meditation.
Have a comfortable seat and rest your hands on your lap or legs with your palms facing up.
Take a moment to consciously close your eyes as you turn your attention to your inner self.
Now with your mouth closed,
Focus on your breath.
The air moving in and out of your nostrils.
Your body is still,
Very still.
Nothing is moving but the air moving in and out of your body,
Expanding your lungs and rib cage as the fresh oxygen nourishes you.
Stay here and continue observing your breath.
As you breathe,
Imagine the fresh,
Cool air coming in to nourish every cell of your body,
Bringing in positivity and energy.
As you exhale,
Darkness and negativity,
Leaving a lightness to your whole being.
Let's deepen the breath further.
You're going to breathe in through your nose for a slow count of four and then exhale through your mouth for a fast count of eight.
Follow me.
Let's inhale.
One,
Two,
Three,
Four.
And exhale through your mouth.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Pause.
Another inhale through your nose.
One,
Two,
Three,
Four.
And exhale through your mouth.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Pause your breath.
One more time.
Inhale through your nose.
One,
Two,
Three,
Four.
Exhale through your mouth.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Pause your breath.
Now return to breathing comfortably and softly just through your nose.
Observe your breath in and out.
In and out.
You can stay here observing your breath as long as you like.
But if you're ready to move on to the next part of your day,
Keeping your eyes closed,
Place the palms of your hands together and rub them back and forth vigorously as you generate some heat.
Now place the palms of your energized hands over your closed eyes while you gently cup your fingertips to your forehead.
Continue observing your breath.
With your hands still over your eyes,
Open your eyes and observe the slivers of light shining through your fingers and around your palms.
Keep your eyes open and lower your hands back down to your lap.
Feel the renewed energy and lightness in your body.
Feel the corners of your mouth turn up into a slight grin as you enjoy the feeling of lightness and love,
Bringing this feeling forward into the next part of your day.
Until next time,
Namaste.
